Benefits of Stretching: Exploring the Therapeutic Potential with 5 Essential Facts for Mental Health and Physical Agility
In recent years, people have started valuing stretching for mental health wellness and the connection between mind and body. Even scientific findings are taking this path and helping us understand the human body. Physical health has repercussions on the mind and vice versa.
We have also heard about the mental health benefits of exercising. After a long and stressful day, hitting the gym can improve mood and relieve body tension. But what about physical agility? Is being limber associated with one’s mental health?
In this article, you will learn how flexibility and mobility are associated with mental health at different stages in life. Moreover, we will explore the strategy of training agility and regular stretching to improve cognitive function and mood.
Regular stretching and body movement for mental health throughout life
Movement can be indicative of cognition from a very early stage. Doctors can evaluate their growth and neural connections as babies develop motor skills to diagnose developmental problems. So, from day one, the body is linked to the nervous system and sometimes reflects what happens in the mind.
That is also true in children, even after completing their neurologic development. Studies show that children with physical skills tend to have significantly better cognition as motor coordination improves (1).
Many of us admire athletes, dancers, and martial artists. They usually reflect the ideal of fitness, but not only that. It looks like they enjoy what they do and live a fulfilling life. In contrast, as we grow old and start to lose mobility, the tendency is that mental health also becomes affected. In this regard, a recent study showed scientific data to prove that physical fitness is essential for cognition. They demonstrated its repercussions on the quality of life, especially in older adults with dementia (2).
Stretching can alleviate muscle tightness, improve range of motion and overall mobility, and positively impact mental health.
We can also see in practice how stretching for mental health improvement affects muscle function and reduces fall risk in older adults. They usually feel more confident and content with their advances when that happens.
Dynamic stretching can boost memory and other cognitive functions
The link is there for everyone to see. But can we do something about it? What if you decide to train for agility? Will it boost cognitive function, too?
Let’s look at military training, where different methods improve the individual’s physical fitness, reaction time, and more. A study of 41 people undergoing military training showed that combining traditional and agility training improves physical and cognitive traits. The subjects had better memory and vigilance performance after agility training. If they didn’t, they would only have fitness-related improvements (3).
Static and dynamic stretching can be part of agility training to improve cognitive function. Both stretching modalities can enhance range of motion (ROM), with dynamic stretching offering additional benefits for performance without the deficits often associated with static stretching.
That reflects how stretching exercises help with cognitive function. And it doesn’t matter when we start. Even older adults can have significant benefits. A systematic review and meta-analysis on Tai Chi in older adults reported a boost in cognitive function. Even those with mild cognitive impairment and dementia had modest improvements in mental health and cognition after stretching (4).
Types of Stretching
Several types of stretching techniques can be incorporated into a stretching routine. Understanding the different types of stretching can help individuals choose the most effective methods for their specific needs and goals.
Static Stretching: This type of stretching involves holding a stretch for typically 15-30 seconds. It is effective for improving flexibility and range of motion. It’s a great way to cool down after a workout and helps reduce muscle tension.
Dynamic Stretching: Dynamic stretching involves moving the joints through a range of motion while keeping the muscles active. This type of stretching improves athletic performance and prepares the body for physical activity. It’s often used as a warm-up to increase blood flow and muscle temperature.
PNF Stretching: PNF (Proprioceptive Neuromuscular Facilitation) stretching involves contracting and lengthening the muscle to improve flexibility and range of motion. This technique is often used in physical therapy and can be very effective for increasing muscle flexibility.
Ballistic Stretching: Ballistic stretching involves bouncing or jerking movements to stretch the muscles. We do not recommend this type of stretching, as the rapid and forceful nature of the movements can cause injury.
Active Stretching: Active stretching involves using the muscles to stretch themselves rather than relying on external forces. This type of stretching is beneficial for improving strength and flexibility, as it engages the muscles actively during the stretch.
By incorporating these different stretching techniques into your routine, you can target various muscle groups and improve overall flexibility and physical performance.
Stretching can change your mood
Contrary to strenuous exercise, anyone can stretch without expecting muscle soreness. It is appropriate for physically inactive people and immediately improves mood. After only 10 minutes of body stretching, a group of researchers found that physically inactive people had decreased anxiety, depression, anger, fatigue, and confusion scores (5).
Stretching can also relieve tight muscles, enhancing mood by reducing muscle tension and promoting relaxation.
The change is also reflected in body chemistry. After stretching, salivary cortisol levels dropped in people with chronic low back pain. Their anxiety levels decreased, and their stress hormone levels improved. High cortisol levels also have implications for heart health, and researchers suggest it is an option to increase life expectancy in physically inactive patients (6,7).
Stretching can change your cognitive function
Mental agility is more related to physical agility than we expect. If you have tried to name a physical color used to spell the name of another color, you know how difficult it can be. It is called the Stroop effect and reflects brain processing and reaction time. The same 10-minute stretching we discussed helped patients perform better in this mental challenge (5). Is stretching also promoting mental agility?
Exercise testing plays a crucial role in evaluating the cognitive benefits of stretching by providing standardized guidelines to assess improvements in brain function.
It seems like that’s precisely the case. A study performed on children and adolescents found this exciting data (8):
Cognitive flexibility after stretching increased by 27.3%.
Their executive function and processing speed increased by 10.3%
The neurocognitive index had a 12.4% boost.
That was the result of 40 minutes of stretching exercises. The research showed a cognitive benefit. If they keep doing it, the improvements may last longer.
Safety Tips and Precautions
While stretching is generally considered safe, there are some safety tips and precautions to ensure you get the most out of your stretching routine without risking injury.
Warm up before stretching: Always warm up with light exercise or cardio before stretching to prevent muscle strain. A warm muscle is more pliable and less prone to injury.
Listen to your body: Stop immediately if you experience pain or discomfort while stretching. Stretching should never be painful; it should feel like a gentle pull.
Don’t bounce: Avoid bouncing or jerking movements while stretching, which can cause injury. Instead, use smooth, controlled movements to gently stretch your muscles.
Stretch within your range: Don’t force your muscles beyond their natural range of motion. Overstretching can lead to muscle strains and other injuries.
Consult a doctor or physical therapist: If you have any underlying medical conditions or concerns, consult a doctor or physical therapist before starting a stretching program. They can provide personalized advice and ensure you’re stretching safely.
By following these safety tips, you can enjoy the benefits of stretching while minimizing the risk of injury.
Creating a Stretching Routine
Creating a stretching routine can help individuals improve flexibility, reduce muscle tension, and enhance overall physical activity. Here are some tips for creating a stretching routine:
Start slow: Begin with short stretching sessions (10-15 minutes) and gradually increase the duration as you become more comfortable. This helps your body adapt to the new routine without overwhelming it.
Focus on major muscle groups: Include stretches for the major muscle groups, such as the hamstrings, quadriceps, hip flexors, and lower back. This ensures a balanced approach and addresses areas that are often tight.
Incorporate dynamic and static stretches: To improve flexibility and range of motion, include a mix of dynamic and static stretches. Dynamic stretches are great for warming up, while static stretches are ideal for cooling down and improving flexibility.
Stretch regularly: Aim to stretch at least 2-3 times per week, ideally daily. Consistency is key to improving flexibility and muscle tension.
Make it a habit: Incorporate stretching into your daily routine, such as right after waking up or before bed. This will make it easier to stick to your routine and ensure you’re regularly reaping the benefits of stretching.
By incorporating these tips and techniques into a stretching routine, individuals can experience the numerous benefits of stretching, including improved flexibility, reduced muscle tension, and enhanced athletic performance.
Stretching can also help in other mental health areas by reducing muscle tension
The implications of physical fitness and agility go beyond the physical body, and there’s truly a connection between mind and body. Another mental health area that improves after stretching is sleep quality.
You may know how exercise improves sleep quality, especially in patients with insomnia. However, a recent study shows that stretching has almost the same effects. Both training and stretching improve insomnia severity scores, sleep latency, efficiency, and duration. Also, tension and anxiety scores decrease after exercise and stretching, which won’t give you muscle soreness the day after (9).
Conclusion
Studies about stretching for mental health wellness are becoming popular nowadays. However, some cognitive improvements and mood-lifting effects are broader than formal exercise. Stretching and training for agility can have a similar impact and sometimes provide additional benefits for memory processing and vigilance.
We can see mood improvements, better sleep quality, and a significant neuro-cognitive boost. Physical agility influences mental agility, too, and the better part is that stretching is easy to do without equipment.
Stretching can improve learning skills in children and adolescents. It relieves adult stress and tension, improving focus, vigilance, and reaction time. In older adults, stretching can change the progression of degenerative disease, prevent elderly falls, and help with insomnia. It is an option to try, even if you are physically inactive and want to avoid muscle soreness.
References:
Unlock Hip Flexibility: A Comprehensive Guide to Stretching the Hip Joint - Hip Flexor Fix.https://hipflexorfix.com/unlock-hip-flexibility-a-comprehensive-guide-to-stretching-the-hip-joint/
Fernandes, V. R., Ribeiro, M. L. S., Melo, T., de Tarso Maciel-Pinheiro, P., Guimarães, T. T., Araújo, N. B., ... & Deslandes, A. C. (2016). Motor coordination correlates with academic achievement and cognitive function in children. Frontiers in Psychology, 7, 318.
Sampaio, A., Marques-Aleixo, I., Seabra, A., Mota, J., Marques, E., & Carvalho, J. (2020). Physical fitness in institutionalized older adults with dementia: association with cognition, functional capacity and quality of life. Aging Clinical and Experimental Research, 32(11), 2329-2338.
Lennemann, L. M., Sidrow, K. M., Johnson, E. M., Harrison, C. R., Vojta, C. N., & Walker, T. B. (2013). The influence of agility training on physiological and cognitive performance. The Journal of Strength & Conditioning Research, 27(12), 3300-3309.
Wayne, P. M., Walsh, J. N., Taylor‐Piliae, R. E., Wells, R. E., Papp, K. V., Donovan, N. J., & Yeh, G. Y. (2014). Effect of Tai Chi on cognitive performance in older adults: Systematic review and meta-analysis. Journal of the American Geriatrics Society, 62(1), 25-39.
Sudo, M., & Ando, S. (2020). Effects of acute stretching on cognitive function and mood states of physically inactive young adults. Perceptual and Motor Skills, 127(1), 142-153.
Sugano, A., & Nomura, T. (2000). Influence of water exercise and land stretching on salivary cortisol concentrations and anxiety in chronic low back pain patients. Journal of physiological anthropology and applied human science, 19(4), 175-180.
Eda, N., Ito, H., & Akama, T. (2020). Beneficial effects of yoga stretching on salivary stress hormones and parasympathetic nerve activity. Journal of Sports Science & Medicine, 19(4), 695.
Patar, S., & Mondal, S. (2017). Stretching Exercise Enhances Cognitive Function. Indian Journal of Basic and Applied Medical Research, 6 (2), 682-691.
D’Aurea, C. V., Poyares, D., Passos, G. S., Santana, M. G., Youngstedt, S. D., Souza, A. A., ... & De Mello, M. T. (2018). Effects of resistance exercise training and stretching on chronic insomnia. Brazilian Journal of Psychiatry, 41, 51-57.
